Today's Orange Theory Workout Intel – Monday 5/19/25 2G Mayhem Day #3 The (Weight) Floor is Lava
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Mayhem Day #3 features a dynamic 2G format with treadmill intervals focused on progressive push paces and a creative weight floor block where floor exercises activate during treadmill base paces.
Here's the full breakdown for today's template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill Block 1 - 11 Minutes
Goal: Increase Your Intensity Each Round
Clear Screen
2 Minute Push (Pw 5%+)
90 Second Base
2 Minute Push To All Out (Pw 6 - 10%+)
90 Second Base
2 Minute Push To All Out (Pw 7 - 10%+)
15 Second All Out (Pw 10%+)
Check & Remember Distance
45 Second Wr, Transition Off Tread
Floor Is Lava: 1 Minute Of Fast Feet
Transition To Floor
🏋️ Weight Floor Block 1 - 11 Minutes
Floor Is Lava - When The Treads Are At Base, The Coach Will Say That The "Play Floor Is Lava!" And You Are Doing This Mini Block (Back To Back):
30 Second Dumbbell Goblet Step Down Toe Tap (L)
30 Second Dumbbell Goblet Step Down Toe Tap (R)
30 Second Lateral Hopover
Circuit:
12 Total X Alt Full Step Up
6 X Low Row (Explosive)
Repeat Until Bonus - Floor Is Lava!:
1 Minute Of Speed Skater With Power
Transition To Treadmill
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🏃 Treadmill Block 2 - 11 Minutes
Goal: Match Or Beat Your Distance From Block 1
Clear Screen
2 Minute Push (Pw 5%+)
90 Second Base
2 Minute Push To All Out (Pw 6 - 10%+)
90 Second Base
2 Minute Push To All Out (Pw 7 - 10%+)
15 Second All Out (Pw 10%+)
Check & Remember Distance
45 Second Wr, Transition Off Tread
Floor Is Lava: 1 Minute Of Fast Feet
Transition To Floor
🏋️ Weight Floor Block 2 - 11 Minutes
Floor Is Lava - When The Treads Are At Base, The Coach Will Say That The "Play Floor Is Lava!" And You Are Doing This Mini Block (Back To Back):
30 Second Bench Torso Rotation
30 Second Bench Knee Tuck
30 Second Alt 90 Degree Pop Squat
Circuit:
12 Total X Bench Hop Over
6 X Clean
Repeat Until Finisher - Floor Is Lava!:
1 Minute Of Speed Skater With Power
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Things to Consider
These observations are AI-generated and are not medical or training advice. Always listen to your body and follow your coach's guidance. Consult a physician before starting any exercise program.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill Block 1 - 11 Minutes | 11 Minute |
| floor | Weight Floor Block 1 - 11 Minutes | 11 Minute |
| tread | Treadmill Block 2 - 11 Minutes | 11 Minute |
| floor | Weight Floor Block 2 - 11 Minutes | 11 Minute |